Name: Schmilk Cinnamon Perfect Health
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 tbsp Acacia Fiber; 2 tsp Psyllium Husk Powder; 1/2 tsp Iodized Salt; 1/2 tsp Saigon Cinnamon; 1/4 tsp Potassium Citrate; 1/4 tsp Choline Bitartrate; 1/4 tsp Stevia Powder; 1/8 tsp Xanthan Gum; 1 capsule One Daily Superfood Multivitamin; 8 cups Whole Milk; 30ml MCT Oil; 10ml Fish Oil; 18g Vanilla Rice Protein; 25ml Olive Oil; 0g Oat Flour

Amount		Volume		Ingredient	$ / day	Source
15	g	2	tbsp	Acacia Fiber	$0.44	Amazon
15	g	2	tsp	Psyllium Husk Powder	$0.22	Amazon
3.2	g	½	tsp	Iodized Salt	$0.01	Amazon
2.7	g	½	tsp	Saigon Cinnamon	$0.05	Amazon
1.1	g	¼	tsp	Potassium Citrate	$0.07	Amazon
1.1	g	¼	tsp	Choline Bitartrate	$0.14	Amazon
0.4	g	¼	tsp	Stevia Powder	$0.06	Amazon
0.3	g	⅛	tsp	Xanthan Gum	$0.01	Amazon
1	g	1	capsule	One Daily Superfood Multivitamin	$0.32	Amazon
1900	ml	8	cups	Whole Milk	$1.68	Local
30	ml			MCT Oil	$0.70	Amazon
10	ml			Fish Oil	$0.64	Amazon
18	g			Vanilla Rice Protein	$0.57	Amazon
25	ml			Olive Oil	$0.29	Amazon
0	g			Oat Flour	$0.00	Amazon
Amounts for: Total Daily Cost:					$5.22	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

26% Carb, 16% Protein, 58% Fat

Calories1834

% Daily Values*

81%

Total Carbohydrate122g

100%

Dietary Fiber 28g

98%

Protein74g

102%

Total Fat123g

Saturated Fat69g

Monounsaturated Fat34g

Polyunsaturated Fat10g

320%

Omega-3 Fatty Acids5g

101%

Omega-6 Fatty Acids5g

Cholesterol220mg

Calcium 226%	•	Vitamin A 270%
Chloride 119%	•	Vitamin B6 822%
Chromium 343%	•	Vitamin B12 4523%
Copper 109%	•	Vitamin C 112%
Iodine 150%	•	Vitamin D 168%
Iron 46%	•	Vitamin E 274%
Magnesium 48%	•	Vitamin K 84%
Manganese 111%	•	Thiamin 906%
Molybdenum 167%	•	Riboflavin 1016%
Phosphorus 242%	•	Niacin 136%
Potassium 90%	•	Folate 124%
Selenium 255%	•	Pantothenic Acid 342%
Sodium 93%	•	Biotin 10%
Sulfur 131%	•	Choline 129%
Zinc 155%

* Percent Daily Values are based on "Perfect Health Diet, 2000 calories, 30/15/55". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Acacia Fiber	15	g	Powder	Amazon	340	$9.99	$0.44	23	58	13.8	0.00
2	Psyllium Husk Powder	15	g	Powder	Amazon	680	$9.99	$0.22	45	57	13.3	0.00
3	Iodized Salt	3.2	g	Powder	Amazon	737	$2.09	$0.01	230	0	0.0	0.00
4	Saigon Cinnamon	2.7	g	Powder	Amazon	606	$11.88	$0.05	224	7	2.2	0.11
5	Potassium Citrate	1.1	g	Powder	Amazon	250	$15.96	$0.07	227	0	0.0	0.00
6	Choline Bitartrate	1.1	g	Powder	Amazon	100	$12.96	$0.14	91	0	0.0	0.00
7	Stevia Powder	0.4	g	Powder	Amazon	100	$14.96	$0.06	250	0	0.0	0.00
8	Xanthan Gum	0.3	g	Powder	Amazon	454	$15.95	$0.01	1513	1	0.2	0.00
9	One Daily Superfood Multivitamin	1	g	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
10	Whole Milk	1900	ml	Liquid	Local	3936	$3.49	$1.68	2	1159	90.8	59.85
11	MCT Oil	30	ml	Liquid	Amazon	946	$22.20	$0.70	32	200	0.0	0.00
12	Fish Oil	10	ml	Liquid	Amazon	500	$32.15	$0.64	50	80	0.0	0.00
13	Vanilla Rice Protein	18	g	Powder	Amazon	600	$18.99	$0.57	33	66	1.8	13.80
14	Olive Oil	25	ml	Liquid	Amazon	2000	$23.50	$0.29	80	207	0.0	0.00
15	Oat Flour	0	g	Powder	Amazon	4082	$30.10	$0.00		0	0.0	0.00
	Total						$233.82	$5.22		1834	122.2	73.76
	Target									2000	150.0	75.00
	% Reached									92%	81%	98%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1834	92%
Carbohydrates (g)	150	122.2	81%
Protein (g)	75	73.76	98%
Total Fat (g)	120	122.83	102%
Saturated Fat (g)	0	68.67
Monounsaturated Fat (g)	0	34.48
Polyunsaturated Fat (g)	0	10.17
Omega-3 Fatty Acids (g)	1.5	4.8	320%
Omega-6 Fatty Acids (g)	4.5	4.56	101%
Total Fiber (g)	28	27.9	100%
Soluble Fiber (g)	0	14.1
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	220

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8086	10000	270%
Vitamin B6 (mg)	1.3	10.7	100	822%
Vitamin B12 (ug)	2.4	108.5		4523%
Vitamin C (mg)	90	101	2000	112%
Vitamin D (IU)	600	1008	4000	168%
Vitamin E (IU)	20	55	1000	274%
Vitamin K (ug)	120	101		84%
Thiamin (mg)	1.2	10.875		906%
Riboflavin (mg)	1.3	13.212		1016%
Niacin (mg)	16	21.727	40	136%
Folate (ug)	400	495	1000	124%
Pantothenic Acid (mg)	5	17.097		342%
Biotin (ug)	300	30		10%
Choline (mg)	550	712.067	3500	129%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.26	2.5	226%
Chloride (g)	2.3	2.737	10.7	119%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	0.984	10	109%
Iodine (ug)	150	225	1100	150%
Iron (mg)	8	3.7155	45	46%
Magnesium (mg)	420	201.6		48%
Manganese (mg)	2.3	2.548	11	111%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.694	4	242%
Potassium (g)	3.5	3.135		90%
Selenium (ug)	55	140	400	255%
Sodium (g)	2.3	2.148	7	93%
Sulfur (g)	2	2.62		131%
Zinc (mg)	11	17.0794	40	155%

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Schmilk Cinnamon Perfect Health Weight Loss

Nutrition Facts

Nutrient Profile: Perfect Health Diet, 2000 calories, 30/15/55 Change

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Schmilk Cinnamon Perfect Health Weight Loss

Nutrition Facts

Nutrient Profile: Perfect Health Diet, 2000 calories, 30/15/55Change

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Nutrient Profile: Perfect Health Diet, 2000 calories, 30/15/55 Change